5/16 “Friday”

15
May

5/16 “Friday”

Strength:
Dead Lift, Bent over row

WOD:
Burpee Pullups
Power Snatch

Friday’s Recipe(from Ancestralchef.com):
Pan Fried Tilapia with carrot mash and egg fried zucchini

Carrot Mash:
Ingredients
2 cups carrots, peeled
2 tablespoons coconut milk
Instructions
Boil the carrots until they’re tender.
Puree the carrots in a food processor with the 2 tablespoons of coconut milk.

Egg Fried Zucchini
Ingredients
1 zucchini
2 eggs
salt to taste
coconut oil for frying
Instructions
Thinly slice the zucchini.
Whisk the 2 eggs and add salt to the mixture.
Place the zucchini slices into the egg mixture and coat the slices with the mixture.
Drop the slices and the mixture into a pan with the coconut oil.
Cook until the zucchini slices soften and the eggs are cooked.

Tilapia:
Ingredients:
2 tilapia filets
salt to taste
2 tablespoons coconut oil for frying
Instructions
Place the coconut oil into a frying pan on medium heat.
Salt the tilapia filets.
Place the filets into the frying pan and let it cook until most of the fish has turned from opaque to white.
Using a large spatula, turn the filets over and let it cook for a few more minutes.

Also, check out this amazing interview from bulletproof coffee! Dr. Wahls significantly reduced her MS symptoms by eating a Paleo-esque diet rich in fats, minerals, and anti-oxidants. She has incredibly interesting things to say about food and in the process, she de-bunks ever popular low-fat diet solutions!

Member news:

Equipment/RX bar order form:
https://docs.google.com/spreadsheet/ccc?key=0ArHSJg7IcSg0dFkzdXRkR2tHRDczUzJvQ0RVVVVqOGc&usp=sharing

Brewers game sign-up/head count-TODAY IS THE LAST DAY FOR YOU TO ADD YOUR NAME!
https://docs.google.com/spreadsheet/ccc?key=0ArHSJg7IcSg0dEdqd0E0MkFPVFhjRnVXa21lNWNiQ3c&usp=sharing#gid=0

“Feedback is the breakfast of Champions.”- Ken Blanchard

We need your feedback!!!

We need your feedback to let us know what is going well and what we should improve. Without it, we slow down the mission of creating excellence in all we do.

We realize that this feedback “is a gift.” If you take the time to give it, we will take the time to implement it.

With that said here are some guidelines regarding these surveys:

*Surveys are anonymous. We want you to be 100% honest, but constructive. Please give us actionable steps and specific examples/instances if possible. If we are good or bad, tell us why. Please don’t just say “you’re amazing,” but do say “you’re amazing because I PR’d when I listened to the coach’s cue on shrugging.”

*Another note on anonymity: do not take this as an opportunity to hide behind anonymity and leave abrasive, sarcastic, offensive, or even silly responses please – they won’t ever be seen by our eyes due to a third party filter. They’ll catch and delete it before we see it.

*Surveys will be compiled and analyzed by BCF, where we will in turn give the collective feedback to the coaches via 1-on-1 meetings.

Here they are, and thank you ahead of time for taking the time to fill these out:

General Coaching Survey at BCF

Individual Coaching Surveys:

Coach Tyler
Coach Justin
Coach Jarrod
Coach Adam
Coach Robb
Coach Kevin
Coach Troy
Coach Brie
Coach Eric
Coach Christine